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Hydration how important is it?

6 minute read

Obviously water is extremely important in our day to day lives and if you don’t get enough of it well it will effect your daily functioning. They say in sporting performance a drop of 1-2% can have significant effects on sporting performance. Therefore for each sport you take part in you need to hydrate properly.

So how much is enough?

6 glasses/8 glasses/10 glasses?! Well we are mainly looking to avoid dehydration after all the human body is made up of over 60% water so its pretty important.

Symptoms of dehydration:

  • Feeling thirsty
  • Darkened yellow & strong smelling pee
  • Feeling dizzy or lightheaded
  • Feeling tired and lethargic
  • Dry mouth, lips, nose and eyes
  • Peeing fewer than 4 times a day

So looking at that list if you are ticking the box on at least one of those well its time you get a little more hydrated. You’ll also find that sometimes when you are feeling ‘hungry’ you are actually thirsty. So recommendation is to just have a small glass of water first and check whether you are actually hungry or not.

How much is enough?

What we recommend at Balanced Training is to have around 4% of your bodyweight in water daily so if you were 100kg you would drink 4 litres of water.

  • 100kg = 4 litres
  • 90kg = 3.6 litres
  • 85kg = 3.4 litres
  • 80kg = 3.2 litres
  • 75kg = 3 litres
  • 70kg = 2.8 litres
  • 65kg = 2.6 litres

Gradually build to these amounts and see if you feel more energised just by drinking more water.

Don’t like the taste?

Put some fruit in your bottle/glass to infuse it with a slight flavour from a natural source. Boil it and put a tea bag in it would also be a typical option however opting for a herbal tea would generally give you less opportunity to have to add sugar or milk which would increase the simple sugars you may be needing to avoid daily.

Green tea has also been praised over the years as an option, this is a prominent ingredient in most weight loss and energy drinks.

Top Tip

Carry a bottle with you daily so you can see how much you’ve already drunk. So if you are for example 75kg using a 1.5 litre bottle you know by the end of the day you should have needed to fill it up at least once more in the day.

Hope this has been useful here is a chart that might help you identify whether you are currently hydrated or not.



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